how to calculate how much of what food you should eat per day
Calorie Reckoner
The Calorie Calculator tin be used to estimate the number of calories a person needs to swallow each day. This estimator can also provide some simple guidelines for gaining or losing weight.
| Age | ages xv - lxxx |
| Gender |
| Activity | |
| Results unit of measurement:
BMR estimation formula:
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- Do: 15-thirty minutes of elevated heart charge per unit activity.
- Intense exercise: 45-120 minutes of elevated heart rate activeness.
- Very intense exercise: 2+ hours of elevated heart rate action.
Nutrient Energy Converter
The following converter can be used to convert between Calories and other mutual food energy units.
| = | 4.1868 | |||
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This Calorie Calculator is based on several equations, and the results of the calculator are based on an estimated boilerplate. The Harris-Benedict Equation was 1 of the earliest equations used to summate basal metabolic rate (BMR), which is the amount of energy expended per day at rest. Information technology was revised in 1984 to exist more than accurate and was used up until 1990, when the Mifflin-St Jeor Equation was introduced. The Mifflin-St Jeor Equation also calculates BMR, and has been shown to be more than accurate than the revised Harris-Benedict Equation. The Katch-McArdle Formula is slightly different in that it calculates resting daily energy expenditure (RDEE), which takes lean body mass into account, something that neither the Mifflin-St Jeor nor the Harris-Benedict Equation do. Of these equations, the Mifflin-St Jeor Equation is considered the about accurate equation for calculating BMR with the exception that the Katch-McArdle Formula tin exist more than authentic for people who are bacteria and know their torso fat per centum. The 3 equations used by the calculator are listed below:
Mifflin-St Jeor Equation:
For men:
BMR = 10W + half-dozen.25H - 5A + v
For women:
BMR = 10W + 6.25H - 5A - 161
Revised Harris-Benedict Equation:
For men:
BMR = 13.397W + 4.799H - 5.677A + 88.362
For women:
BMR = 9.247W + 3.098H - 4.330A + 447.593
Katch-McArdle Formula:
BMR = 370 + 21.6(1 - F)W
where:
W is body weight in kg
H is body height in cm
A is age
F is trunk fat in percentage
The value obtained from these equations is the estimated number of calories a person can consume in a day to maintain their body-weight, assuming they remain at rest. This value is multiplied past an activeness gene (mostly 1.2-1.95), dependent on a person's typical levels of do, in social club to obtain a more realistic value for maintaining trunk-weight (since people are less likely to exist at rest throughout the course of an entire day). ane pound, or approximately 0.45 kg, equates to about iii,500 calories. As such, in order to lose 1 pound per week, it is recommended that 500 calories be shaved off the estimate of calories necessary for weight maintenance per solar day. For instance, if a person has an estimated allocation of 2,500 calories per day to maintain torso-weight, consuming 2,000 calories per day for one week would theoretically result in 3,500 calories (or 1 pound) lost during the menses.
Information technology is important to retrieve that proper diet and exercise is largely accepted as the best way to lose weight. Information technology is inadvisable to lower calorie intake by more than 1,000 calories per solar day, as losing more than 2 pounds per calendar week tin can exist unhealthy, and can result in the opposite effect in the near future by reducing metabolism. Losing more than than 2 pounds a week will likely involve musculus loss, which in turn lowers BMR, since more musculus mass results in college BMR. Excessive weight loss tin also be due to dehydration, which is unhealthy. Furthermore, particularly when exercising in conjunction with dieting, maintaining a proficient diet is important, since the torso needs to be able to support its metabolic processes and replenish itself. Depriving the body of the nutrients information technology requires as part of heavily unhealthy diets can have serious detrimental furnishings, and weight lost in this manner has been shown in some studies to exist unsustainable, since the weight is often regained in the form of fat (putting the participant in a worse state than when beginning the diet). Equally such, in improver to monitoring calorie intake, information technology is important to maintain levels of fiber intake also as other nutritional necessities to remainder the needs of the trunk.
Calorie Counting equally a Ways for Weight Loss
Calorie counting with the intent of losing weight, on its simplest levels, can be cleaved down into a few general steps:
- Determine your BMR using i of the provided equations. If you know your body fat percent, the Katch-McArdle Formula might be a more accurate representation of your BMR. Call up that the values attained from these equations are approximations and subtracting exactly 500 calories from your BMR volition not necessarily consequence in exactly one pound lost per week – it could exist less, or it could exist more!
- Determine your weight loss goals. Recall that ane pound (~0.45 kg) equates to approximately 3500 calories, and reducing daily caloric intake relative to estimated BMR by 500 calories per day volition theoretically result in a loss of 1 pound a calendar week. It is more often than not non advisable to lose more than 2 pounds per calendar week equally it tin can have negative health effects, i.e. try to target a maximum daily calorie reduction of approximately 1000 calories per solar day. Consulting your doctor and/or a registered dietician nutritionist (RDN) is recommended in cases where you lot plan to lose more than 2 pounds per week.
- Choose a method to track your calories and progress towards your goals. If y'all have a smartphone, there are many easy-to-employ applications that facilitate tracking calories, exercise, and progress, among other things. Many, if not all of these, have estimates for the calories in many brand-proper name foods or dishes at restaurants, and if non, they can estimate calories based on the amount of the individual components of the foods. It can be hard to become a practiced grasp on nutrient proportions and the calories they comprise – which is why counting calories (every bit well every bit whatsoever other approach) is not for everyone – but if you meticulously measure out and track the number of calories in some of your typical meals, it quickly becomes easier to accurately estimate calorie content without having to actually mensurate or weigh your nutrient each fourth dimension. There are also websites that can help to do the same, but if you prefer, manually maintaining an excel spreadsheet or fifty-fifty a pen and paper journal are certainly feasible alternatives.
- Track your progress over time and make changes to better achieve your goals if necessary. Remember that weight loss alone is not the sole determinant of health and fitness, and you should take other factors such every bit fat vs. muscle loss/gain into account as well. Too, it is recommended that measurements are taken over longer periods of time such as a week (rather than daily) as pregnant variations in weight can occur just based on h2o intake or time of day. It is also ideal to take measurements under consequent weather, such every bit weighing yourself equally soon equally yous wake up and before breakfast, rather than at dissimilar times throughout the twenty-four hours.
- Keep at it!
The above steps are an effort at the most basic grade of calorie counting. Calorie counting is not an exact science, and can be equally complex every bit you want to make information technology. The in a higher place does not consider the proportions of macronutrients consumed. While there is no exactly known, ideal proportion of macronutrients (fats, proteins, carbohydrates), some residuum is certainly advisable, and unlike foods have been found to accept different effects on health, feelings of hunger, and number of calories burned. Generally, minimally processed plant and animal foods tend to exist more than conducive to healthy weight loss and maintenance.
In that location are many approaches to weight loss and there is no gear up ideal method that works for all people, which is why so many different diets and exercise regimens exist. While some methods are more effective for each individual person, not all weight loss methods are equivalent, and studies propose that some approaches are healthier than others. That beingness said, one of the most commonly constructive weight loss methods is counting calories. In its most basic form, calories consumed minus calories expended volition result in weight proceeds if the result is positive, or weight loss if the upshot is negative. Even so, this is far from a comprehensive motion picture, and many other factors play a role in affecting healthy, sustainable weight loss. For instance, there be conflicting studies addressing whether or not the type of calories or foods consumed, or how they are consumed, affects weight loss. Studies have shown that foods that crave a person to chew more and are more difficult to assimilate issue in the torso burning more calories, sometimes referred to as the thermic effect of food. While the increase in burned calories may be marginal, foods that are more than difficult to digest such every bit vegetables generally tend to be healthier and provide more nutrients for fewer calories than many processed foods.
Consistent with the view that in regards to weight loss, only net calories are of import and not their source, there be cases such as the Twinkie diet, where a person that solely counted calories while eating a variety of cake snacks managed to lose 27 pounds over two months. As constructive as this tin be, information technology is certainly not suggested. While the participant did non seem to endure any noticeable health detriments in this particular case, there are other less measurable factors that should exist considered such equally long-term furnishings of such a diet on potential for developing cancers, heart affliction, and diabetes. However, ignoring efficiency and wellness, sustained, significant reduction of caloric intake or increase of physical activity should issue in weight loss, and counting calories tin can be an constructive style to reach this sole result.
Aside from being ane feasible method for facilitating weight loss, calorie counting has other somewhat less quantifiable advantages including helping to increase nutritional awareness. Many people are completely unaware of, or grossly underestimate their daily caloric intake. Counting calories tin aid raise awareness of different types of foods, the number of calories they contain, and how these calories take a different result on a person's feelings of satiety. Once a person has a better understanding of how many calories are actually in that purse of chips that they can then easily inhale within minutes, how much of their daily caloric intake it consumes, and how piddling the chips do to satiate their hunger, portion control and avoidance of foods with empty calories tends to become easier.
Having actual caloric measurements tin can also help in weight loss, since tangible calorie goals can exist ready, rather than simply trying to eat less. Also, although this is not necessarily straight related to calorie counting, studies accept shown that portion control past simply eating from a smaller plate can assistance reduce calorie intake, since people tend to fill their plates and eat everything on their plates. Many people do not realize that they are overeating, since they have become accepted to restaurant-sized portions being the norm, when said portions can exist up to three or more times larger than necessary for a typical repast.
Tracking calories also puts exercise in a quantifiable perspective, increasing a person'due south awareness regarding how much exercise is really required to annul a 220-calorie handbag of M&M's. One time a link is made betwixt the amount of exercise that some snack equates to, many people observe abstaining from that bag of fries to be the preferred option rather than performing an equivalent amount of exercise – which can lead to healthier eating habits.
In the end, even so, what's of import is picking a strategy that works for you. Calorie counting is only one method used to achieve weight loss amongst many, and even within this method, there are many possible approaches a person tin can take. Finding an approach that fits within your lifestyle that you call up you would exist able to adhere to is probable going to provide the near sustainable option and desirable result.
Zigzag Calorie Cycling
Zigzag calorie cycling is a weight loss approach that aims to counteract the human body's natural adaptive tendencies. Counting and restricting calories, as described above, is a viable method to lose weight, but over a catamenia of time, it is possible for the body to adjust to the lower number of calories consumed. In cases where this happens, a plateau in weight loss that can be hard to surmount tin result. This is where zigzag calorie cycling tin can assist, by non allowing the trunk to suit to the lower calorie environment.
Zigzag calorie cycling involves alternating the number of calories consumed on a given day. A person on a zigzag nutrition should accept a combination of high-calorie and low-calorie days to meet the same overall weekly calorie target. For example, if your target calorie intake is 14,000 calories per week, you lot could consume 2,300 calories three days a calendar week, and 1,775 the other four days of the calendar week, or yous could consume two,000 calories each mean solar day. In both cases, xiv,000 calories would be consumed over the week, but the torso wouldn't adapt and compensate for a 2,000-calorie diet. This also allows a person more flexibility in their diet, allowing them to program around occasions, such equally work or family gatherings, where a person may swallow more calories. Consuming a lower number of calories on other days tin can allow a person to enjoy these gatherings or even accept a "crook day" where they eat any they want without feeling guilty, since they can brand upwards for the excess calories on their low-calorie days.
In that location is no physical rule or written report that dictates the nearly effective way to alternating or spread out calorie consumption. How to vary calorie intake is largely up to personal discretion. Depending on a person'southward activity, it is generally recommended that the high-calorie and low-calorie days vary by approximately 200-300 calories, where the high-calorie twenty-four hours is often the number of calories a person needs to consume to maintain their current weight. For a person with a higher action level, the calorie difference should be larger. The figurer presents two zigzag diet schedules. The kickoff schedule has two higher calorie days and five lower calorie days. The second schedule increases and reduces calories gradually. In either case, the total weekly calorie consumption is the same.
In the end, regardless of what method you choose to use when budgeted weight loss, what's important is picking a strategy that works for yous. Calorie counting and zigzag calorie cycling are only two methods (that are fairly interrelated) used to achieve weight loss amid many, and even inside these methods, there are many possible approaches a person tin take. Finding an approach that fits inside your lifestyle that you think y'all would be able to attach to is likely going to provide the most sustainable and desirable effect.
How Many Calories Do Y'all Need?
Many people seek to lose weight, and often the easiest fashion to practise this is to consume fewer calories each solar day. Only how many calories does the body really need in order to be healthy? This largely depends on the amount of concrete activeness a person performs each solar day, and regardless of this, is different for all people – there are many different factors involved, non all of which are well-understood or known.
Some factors that influence the number of calories a person needs to remain healthy include age, weight, tiptop, sexual activity, levels of physical activity, and overall general health. For instance, a physically active 25-year-one-time male that is six anxiety in peak requires considerably college calorie intake than a 5-foot-tall, sedentary seventy-year-former woman. Though it differs depending on age and activity level, adult males generally require ii,000-3000 calories per day to maintain weight while adult females demand around 1,600-2,400 according to the U.Southward Section of Health.
The trunk does non crave many calories to simply survive. However, consuming too few calories results in the body functioning poorly, since information technology will only utilize calories for functions essential to survival, and ignore those necessary for full general health and well-being. Harvard Health Publications suggests women get at least 1,200 calories and men get at least 1,500 calories a solar day unless supervised past doctors. As such, it is highly recommended that a person attempting to lose weight monitors their torso'due south caloric necessities and adjusts them as necessary to maintain its nutritional needs.
Calories: Dissimilar Kinds and Their Furnishings
The main sources of calories in a typical person's diet are carbohydrates, proteins, and fatty, with alcohol also beingness a significant portion of calorie intake for many people (though ideally this should be limited since booze contains many empty calories). Some studies accept shown that the calories displayed on nutrition labels and the calories really consumed and retained can vary significantly. This hints at the complex nature of calories and nutrition and is why many conflicting points of view on the "best" methodology for losing weight exist. For case, how a person chews their food has been shown to affect weight loss to some degree; generally speaking, chewing nutrient more increases the number of calories that the torso burns during digestion. People that chew more likewise tend to eat less, since the longer catamenia of time necessary to chew their nutrient allows more time to reach a state of satiety, which results in eating less. Even so, the effects of how nutrient is chewed and digestion of different foods are not completely understood and it is possible that other factors be, and thus this information should exist taken with a grain of common salt (in moderation if weight loss is the goal).
By and large, foods that accept more effort to chew – fruit, vegetables, lean meats, whole grains, etc. – require the trunk to burn more calories since more calories are required to digest them. It likewise results in the feeling of satiety for longer periods of time. Furthermore, certain foods like coffee, tea, chilies, cinnamon, and ginger take been found to increase the rate of calories burned, due to the ingredients they contain.
The "quality" of calories consumed is besides important. At that place are different classifications of foods in terms of calories. This includes high-calorie foods, low-calorie foods, and empty calories. Consistent with their naming, high-calorie foods are foods that are calorically dense, meaning that in that location are a high number of calories relative to serving size, while low-calorie foods have fewer calories relative to serving size. Foods such every bit fat, oils, fried foods, and sugary foods are examples of high-calorie foods. Existence a loftier-calorie food does non inherently mean that the food is unhealthy withal – avocados, quinoa, nuts, and whole grains are all high-calorie foods that are considered healthful in moderation. Low-calorie foods include vegetables and certain fruits, among other things, while empty calories, such as those in added sugars and solid fats, are calories that contain few to no nutrients. Studies have shown that there is a measurable difference between consuming 500 calories of carrots compared to 500 calories of popcorn. As previously mentioned, this in part tin exist attributed to differences in how the foods are consumed and processed. Carrots require far more chewing and tin can result in more than calories burned during digestion. Again, the mechanism for these differences is not fully defined, but only notation that for weight loss purposes, the general formula of calories in minus calories out determining weight proceeds or loss does hold, but that the number of calories on a nutrition label is not necessarily indicative of how many calories the body actually retains. While in that location is no clear-cut or platonic corporeality of macronutrient proportions a person should consume to maintain a healthy diet or lose weight, eating a "healthy" diet replete with a diversity of unprocessed foods such as vegetables, fruits, and lean meats is correlated with being healthier, and is more than probable to result in sustainable weight loss. Besides, remember that calories from drinks comprise an estimated 21% of a typical person's diet. Many of these calories fall under the category of empty calories. While sodas are an obvious culprit, drinks such as juices and even milk have large amounts of sugar and should be consumed in moderation to avoid negating their nutritional benefits. Ideally, a person should potable water, tea, and coffee without adding sugar in order to reduce calories gained from drinks.
Remember: All foods, including "healthful foods," should be consumed in moderation, and distinctions tin often be misleading since even natural foods like fruits can have big amounts of sugar, and foods labeled as "health foods" such every bit low-calorie foods, reduced-fat foods, etc. tin potentially replace one unhealthy component with another. Many reduced-fatty foods take big amounts of added sugar to compensate for taste lost through fatty reduction. It is important to pay attending to, and consider the different components in a food product in guild to decide whether said food should have a identify inside your diet.
Calories in Common Foods
| Food | Serving Size | Calories | kJ |
| Fruit | |||
| Apple | ane (4 oz.) | 59 | 247 |
| Banana | one (6 oz.) | 151 | 632 |
| Grapes | i cup | 100 | 419 |
| Orange | 1 (4 oz.) | 53 | 222 |
| Pear | ane (v oz.) | 82 | 343 |
| Peach | ane (6 oz.) | 67 | 281 |
| Pineapple | i cup | 82 | 343 |
| Strawberry | one loving cup | 53 | 222 |
| Watermelon | 1 cup | 50 | 209 |
| Vegetables | |||
| Asparagus | 1 cup | 27 | 113 |
| Broccoli | 1 cup | 45 | 188 |
| Carrots | one loving cup | 50 | 209 |
| Cucumber | iv oz. | 17 | 71 |
| Eggplant | 1 cup | 35 | 147 |
| Lettuce | one cup | five | 21 |
| Tomato | ane cup | 22 | 92 |
| Proteins | |||
| Beef, regular, cooked | 2 oz. | 142 | 595 |
| Chicken, cooked | 2 oz. | 136 | 569 |
| Tofu | 4 oz. | 86 | 360 |
| Egg | 1 large | 78 | 327 |
| Fish, Catfish, cooked | ii oz. | 136 | 569 |
| Pork, cooked | 2 oz. | 137 | 574 |
| Shrimp, cooked | 2 oz. | 56 | 234 |
| Mutual Meals/Snacks | |||
| Staff of life, white | 1 piece (1 oz.) | 75 | 314 |
| Butter | 1 tablespoon | 102 | 427 |
| Caesar salad | iii cups | 481 | 2014 |
| Cheeseburger | one sandwich | 285 | 1193 |
| Hamburger | ane sandwich | 250 | 1047 |
| Night Chocolate | 1 oz. | 155 | 649 |
| Corn | 1 cup | 132 | 553 |
| Pizza | 1 slice (14") | 285 | 1193 |
| Potato | 6 oz. | 130 | 544 |
| Rice | ane cup cooked | 206 | 862 |
| Sandwich | 1 (vi" Subway Turkey Sandwich) | 200 | 837 |
| Beverages/Dairy | |||
| Beer | 1 can | 154 | 645 |
| Coca-Cola Archetype | 1 can | 150 | 628 |
| Nutrition Coke | one can | 0 | 0 |
| Milk (1%) | ane cup | 102 | 427 |
| Milk (two%) | one cup | 122 | 511 |
| Milk (Whole) | 1 loving cup | 146 | 611 |
| Orangish Juice | one loving cup | 111 | 465 |
| Apple cider | 1 cup | 117 | 490 |
| Yogurt (low-fat) | 1 loving cup | 154 | 645 |
| Yogurt (not-fat) | 1 cup | 110 | 461 |
* 1 cup = ~250 milliliters, one table spoon = xiv.2 gram
2000, 1500, and 1200 Calorie Sample Meal Plans
| Meal | 1200 Cal Plan | 1500 Cal Plan | 2000 Cal Plan |
| Breakfast | All-bran cereal (125) Milk (50) Banana (90) | Granola (120) Greek yogurt (120) Blueberries (40) | Buttered toast (150) Egg (80) Banana (90) Almonds (170) |
| Snack | Cucumber (30) Avocado dip (50) | Orange (seventy) | Greek yogurt (120) Blueberries (40) |
| Full | 345 Calories | 350 Calories | 650 Calories |
| Luncheon | Grilled cheese with love apple (300) Salad (50) | Craven and vegetable soup (300) Staff of life (100) | Grilled chicken (225) Grilled vegetables (125) Pasta (185) |
| Snack | Walnuts (100) | Apple (75) Peanut butter (75) | Hummus (50) Baby carrots (35) Crackers (65) |
| Full | 450 Calories | 550 Calories | 685 Calories |
| Dinner | Grilled Chicken (200) Brussel sprouts (100) Quinoa (105) | Steak (375) Mashed potatoes (150) Asparagus (75) | Grilled salmon (225) Brownish rice (175) Light-green beans (100) Walnuts (165) |
| Total | 405 Calories | 600 Calories | 665 Calories |
Calories Burned from Common Exercises:
| Activity (1 60 minutes) | 125 lb person | 155 lb person | 185 lb person |
| Golf (using cart) | 198 | 246 | 294 |
| Walking (3.5 mph) | 215 | 267 | 319 |
| Kayaking | 283 | 352 | 420 |
| Softball/Baseball | 289 | 359 | 428 |
| Swimming (free-style, moderate) | 397 | 492 | 587 |
| Tennis (general) | 397 | 492 | 587 |
| Running (ix minute mile) | 624 | 773 | 923 |
| Bicycling (12-14 mph, moderate) | 454 | 562 | 671 |
| Football game (general) | 399 | 494 | 588 |
| Basketball (general) | 340 | 422 | 503 |
| Soccer (general) | 397 | 492 | 587 |
Energy from Mutual Nutrient Components
| Food Components | kJ per gram | Calorie (kcal) per gram | kJ per ounce | Calorie (kcal) per ounce |
| Fat | 37 | 8.viii | i,049 | 249 |
| Proteins | 17 | iv.1 | 482 | 116 |
| Carbohydrates | 17 | 4.i | 482 | 116 |
| Cobweb | eight | i.9 | 227 | 54 |
| Ethanol (drinking alcohol) | 29 | half dozen.9 | 822 | 196 |
| Organic acids | 13 | 3.1 | 369 | 88 |
| Polyols (sugar alcohols, sweeteners) | 10 | 2.4 | 283 | 68 |
Source: https://www.calculator.net/calorie-calculator.html
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